T Nation

One-Arm Cable Rows

One of the most developed guys I’ve ever seen always did one-arm cable rows rather than the exercises I’ve always tended to do.

I supposed I haven’t done them much basically because the workout plans I usually follow from here on T-Nation seem to generally use different row exercises.

Anyone here have opinions on this exercise? It does seem to offer a possible benefit in the area of greater range of motion and possibly greater rear delt involvement compared to even one-arm dumbbell rows.

I tend not to like one-arm cable rows, not because they’re a bad exercise, but that the machines don’t offer enough resistance.

I one-arm DB row 90’s for reps, but when I do cable rows I magically triple my strength and can somehow rep with “250 lbs”, the entire stack…

– ElbowStrike

This is one of my favorite exercises. Not only is it good for the back, but I’m sure it helped delt growth and shoulder joint stability.

Any suggestions on form to get the most out of them? Just asking because you seem to be experienced with them whereas I really haven’t ever done them.

The only one issue to me with them is that, if Im not mistaken, you are forced to do the equivalent of narrow grip rows (only w one arm). Waterbury, for example, always espouses the virtues of doing the same width grip on pulling motions as pressing motions, so that’s why I’ve always done bench-press wide t-bar rows.

Do you ever use one of those Free-Motion pulley machines or whatever in order to be able to do wider type rows?

Which version of the row are you referring to?
I like the low pulley version where you rest your free arm on your front thigh. I also like the high or medium hight version where you stand straight and get more rotation from your thoracic spine. The opposite of a cable push/punch.

All good, but I wouldn’t expect much hypertrophy from the rotational version.

I like them. Iv been doing them as a superset with lat pulldowns and its a pretty good feeling when youre done.

I agree, I can go A LOT heavier on these than on other motions, but I think its because of the amount of power you are able to transfer through your midsection (obliques and low back) that contributes to this.

These sound promising.

Have you guys tried them from a seated position?

[quote]ElbowStrike wrote:
I tend not to like one-arm cable rows, not because they’re a bad exercise, but that the machines don’t offer enough resistance.

I one-arm DB row 90’s for reps, but when I do cable rows I magically triple my strength and can somehow rep with “250 lbs”, the entire stack…

– ElbowStrike[/quote]

this is no reason to dislike them… . simply add more weight… . the total stress on the muscles themselves is more important than the number you can read on the weight stack. …

CT gives them a big wrap in this article:
http://www.T-Nation.com/readTopic.do?id=1524088

[quote]Gl;itch.e wrote:
ElbowStrike wrote:
I tend not to like one-arm cable rows, not because they’re a bad exercise, but that the machines don’t offer enough resistance.

I one-arm DB row 90’s for reps, but when I do cable rows I magically triple my strength and can somehow rep with “250 lbs”, the entire stack…

– ElbowStrike

this is no reason to dislike them… . simply add more weight… . the total stress on the muscles themselves is more important than the number you can read on the weight stack. …[/quote]

Agreed. The number on the stack is noting more than a way of monitoring your progressions.

My start position is close the motorcycle row that CT mentions. However, I finish with my torso upright. I only do these seated… I only CAN do these seated :wink: Also, I used the lowest pulley height.